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Body / Mind / Mindful Practices / Self-Love & Self-Care / Soul / Stretch & Flow

5 Morning Stretches to Start Your Day

October 14, 2021

Take 2 minutes or 10 minutes to start your morning right with a body wake-u[...]

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Body / Intentional Living / Mind / Mindful Practices / Recipes / Self-Love & Self-Care / Soul / Style

Mindful Eating 101 — A Beginner’s Guide

October 13, 2021

Learn how to change your life in a positive way through food.

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Body / Stretch & Flow

4 Weighted Bala Beam Exercises Anyone Can Try​

October 12, 2021

Enjoy this fitness squiggle bar & a workout routine that anyone can try!

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Body / Recipes

4 Health Benefits of Turmeric

October 9, 2021

See how turmeric can help with skin complexion, cancer prevention and more!

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Beauty / Body / Style

Must-Try! 5 Eco-Friendly Nail Polish Brands

October 4, 2021

5 Eco-friendly nail polish brands that add color & shine without the toxins[...]

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Body / Self-Love & Self-Care / Stretch & Flow

3 Ways to Release Pain in Your Body

September 11, 2021

Whether you have chronic pain or sporadic pain, there are some tips and remedies that can bring relief.

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5 Hacks for Glossier Hair

September 2, 2021

If you are looking to improve the feeling, look, and strength of your hair,[...]

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Beauty / Body / Mindful Practices / Style

4 Ways to Use Your Mantra Co. Duster Bag

August 28, 2021

Reduce, re-use, re-style your duster bag.

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Body / Self-Love & Self-Care / Stretch & Flow

5 Strengthening & Toning Arm Workouts

August 26, 2021

No matter your strength level, activate your body with these weighted worko[...]

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Body / Recipes / Stretch & Flow

Introducing Celsius into My Daily Routine

August 23, 2021

A healthy energy drink I've added to my pre-workout routine.

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Hi, I’m Julia ✨

Founder of The Mantra Co. and a true Libra. I am dedicated to empower you to reach your highest self. Here on the blog you'll find everything from how to's, horoscopes, and motivational mantras, to my favorite products and practices for a well-balanced lifestyle.

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Do you find yourself comparing your body and life to someone else online that’s completely out of your reality? Do you constantly refresh your likes when you post a photo? Or scroll through the list of people who’s viewed your stories?⁠ ⁠ If you answered yes to any of these questions, then it might be time to set some social media boundaries. ⁠ ⁠ 👉🏼 Head over to our BLOG to read about 5 boundaries you can set to protect your self-worth and mental health!
Do you find yourself comparing your body and life to someone else online that’s completely out of your reality? Do you constantly refresh your likes when you post a photo? Or scroll through the list of people who’s viewed your stories?⁠ ⁠ If you answered yes to any of these questions, then it might be time to set some social media boundaries. ⁠ ⁠ 👉🏼 Head over to our BLOG to read about 5 boundaries you can set to protect your self-worth and mental health!
@themantraco
themantraco
•
Follow

What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

Here are some to get you started:

1. Straight forward bend

  • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
  • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

2. Cat / cow

  • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
  • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

3. Child's pose

  • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
  • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    1 day ago
    View on Instagram |
    1/4
    It's not "fake it til' you make it"; it's "believe in it until you see it." ⁠ ⁠ You will surprise yourself with how amazing you really are by simply believing in YOU.
    @themantraco
    themantraco
    •
    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    3 days ago
    View on Instagram |
    2/4
    There is a past version of you that is SO proud of how far you’ve come.
    @themantraco
    themantraco
    •
    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    3 days ago
    View on Instagram |
    3/4
    ♏ SCORPIO SEASON MANTRAS ♏⁠ ⁠ ⁠+ I am in the right place at the right time, doing the right thing.⁠ + I am confident and strong as I set clear boundaries for my life.⁠ + I am creating my dream life every single day.⁠ + I choose to trust the process.⁠ + My life is full of adventure and incredible experiences.⁠ + I deserve everything I desire.⁠ ⁠ 💫 Repeat these affirmations in the mirror, in your morning meditation, throughout the day, or before bed.
    @themantraco
    themantraco
    •
    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    3 days ago
    View on Instagram |
    4/4
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    Do you find yourself comparing your body and life to someone else online that’s completely out of your reality? Do you constantly refresh your likes when you post a photo? Or scroll through the list of people who’s viewed your stories?⁠ ⁠ If you answered yes to any of these questions, then it might be time to set some social media boundaries. ⁠ ⁠ 👉🏼 Head over to our BLOG to read about 5 boundaries you can set to protect your self-worth and mental health!
    Do you find yourself comparing your body and life to someone else online that’s completely out of your reality? Do you constantly refresh your likes when you post a photo? Or scroll through the list of people who’s viewed your stories?⁠ ⁠ If you answered yes to any of these questions, then it might be time to set some social media boundaries. ⁠ ⁠ 👉🏼 Head over to our BLOG to read about 5 boundaries you can set to protect your self-worth and mental health!
    @themantraco
    themantraco
    •
    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    1 day ago
    View on Instagram |
    1/10
    It's not "fake it til' you make it"; it's "believe in it until you see it." ⁠ ⁠ You will surprise yourself with how amazing you really are by simply believing in YOU.
    @themantraco
    themantraco
    •
    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    3 days ago
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    There is a past version of you that is SO proud of how far you’ve come.
    @themantraco
    themantraco
    •
    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    3 days ago
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    3/10
    ♏ SCORPIO SEASON MANTRAS ♏⁠ ⁠ ⁠+ I am in the right place at the right time, doing the right thing.⁠ + I am confident and strong as I set clear boundaries for my life.⁠ + I am creating my dream life every single day.⁠ + I choose to trust the process.⁠ + My life is full of adventure and incredible experiences.⁠ + I deserve everything I desire.⁠ ⁠ 💫 Repeat these affirmations in the mirror, in your morning meditation, throughout the day, or before bed.
    @themantraco
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    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    3 days ago
    View on Instagram |
    4/10
    Just remember, that being discouraged and having hope are not mutually exclusive. Your feelings are valid and don't have to take away from you believing in yourself.
    @themantraco
    themantraco
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    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    4 days ago
    View on Instagram |
    5/10
    How do you choose to live in the moment?⁠ ⁠ How I live in the moment is by listening to my body and mind which are guided by my intuition.
    @themantraco
    themantraco
    •
    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    4 days ago
    View on Instagram |
    6/10
    @yasminelzomor⁠ is giving us major fall vibes 🍁🍂⁠ ⁠ p.s - just restocked on a bunch of sizes that's been sold out! shop now at shopthemantraco.com 💫⁠ ⁠
    @themantraco
    themantraco
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    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    5 days ago
    View on Instagram |
    7/10
    Mindset is e v e r y t h i n g !
    @themantraco
    themantraco
    •
    Follow

    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    6 days ago
    View on Instagram |
    8/10
    🌕 FULL MOON MANTRA 🌕⁠ ⁠ A full moon appears to be completely illuminated by direct sunlight as the sun & the moon are directly opposite of each other, which can make for a challenging aspect of energy, but also a natural harmonic balance. This is the perfect period to let go of anything that no longer serves your higher purpose.⁠ ⁠ 💫 Repeat this affirmation throughout the day & in your full moon release ritual.⁠ .⁠ ⁠ .⁠ ⁠ .⁠ ⁠ .⁠ ⁠ .⁠ ⁠ .⁠ ⁠ .⁠ ⁠ .⁠ #fullmoon #moonmantras #fullmoonrituals #spiritguide #guidance #moon #mooncycles #zodiac #horoscope
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    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    6 days ago
    View on Instagram |
    9/10
    Appreciate the purpose of the past; be thankful for the memories but live right here and right now to see the beauty of today.
    @themantraco
    themantraco
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    What does a normal morning look like for you? Do you normally wake up feeling refreshed, energized, or feel a sudden lack of motivation and drive? When you think of a normal routine does that tend to make you feel better about starting your day or apply more pressure to what you have to get done? I have changed my routine so much at different times of my life to fit what I needed at the time, and that is perfectly okay.

    Trying to be intentional with movement and breathing early on has helped me discover a new side of myself. I enjoy waking up and connecting with how my body feels, allowing my body to create movement. Stretching is such a good way to increase blood flow and pushes me to set the tone for the day. Feeling good in my own skin and having a good foundation provides me with more clarity and understanding of what we are really capable of. Your mindset is everything.

    Morning stretches not only help welcome the new day, but allows us to embrace new beginnings. Accepting what has already happened, and reminding myself “this too shall pass”,  breathing in the new air while releasing whatever is weighing on me. No matter how much time you have at the start of your day, make time to awaken your body and mind with a little breath, stretch and reflection.

    Here are some to get you started:

    1. Straight forward bend

    • Begin by standing tall with your feet touching. You can bend your knees slightly and begin to fall forward at your waist with your torso coming into your knees. You will follow your hips as you bend and place your hands as close to the ground as you can get. You will begin your breathing by inhaling in and then as you exhale you will extend your body and try to straighten your legs.
    • When you do this motion slowly it can help keep your spine steady and become flexible, directly adjusting  your posture. It allows your mind and body to remain calm and reduce stress and anxiety. 

    2. Cat / cow

    • To begin this stretch. you will be on all fours in a table position and your spine in neutral. When you start to breathe in, you will arch your back into cow pose, lifting your head upwards. As you exhale, round your spine  into cat pose , tuck your chest and head inward. 
    • When you arch and round your back in this back and forth motion it can help support your balance and relieve your back  pain over time. Guiding your breath through each motion can improve focus and coordination.

    3. Child's pose

    • For this position, you will kneel down with your toes together and knees aligned with your hips (both parallel to the ground) . As you lower your torso and extend your arms out as far as you can, you will then rest your forehead onto the floor when you are ready.
    • This pose can release tension in your muscles and help with increasing blood circulation. Aids in breath work, and flexibility. 

    4. Downward facing dog

  • Your starting pose should be on all fours with your arms shoulder width apart. Slowly inhale, pushing your knees off the floor and then exhale. At this point, you’ll be facing downward at a right angle; so make sure to keep your head aligned with your spine and your legs slightly bent behind your hips. Following this position, people usually return to child’s pose. Remember to enjoy moving through this movement, inhaling and exhaling.

  • You will feel the stretch in your hamstrings and lower back. It’s known to be a great position to create a moment of focus.

    • 5. One legged down dog

    • You will start this position in the downward dog position then shift your weight to one side by balancing on two hands and one leg while lifting the other leg out. Your shoulders and hips are squared and steady. Observe what your body is doing while getting into this position to ensure you are secure. By practicing this pose daily it will assist in elongating the spine, giving your hip flexors a good stretch, building more arm strength, and engaging your core. 
    All of these stretches are to do many things including to relax, strengthen and de-stress you. Don’t worry about pushing yourself to the limit or overextending your body. Instead, enjoy the opportunity you have to wake up, take a new breath and create a good start to your day.
    7 days ago
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    @themantraco

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